Undoubtedly, it is one of the healthiest plants and nutritious foods in the world.
Kale is with all kinds of useful compounds ... of which loaded some strong medicinal properties.
Here are 10 health benefits of cabbage, which are supported by science.
1. Kale is one of the most nutrient-rich foods on the planet
Before going into the benefits, let me explain briefly what the col ...
Kale is a popular vegetable, a member of the cabbage family ( Brassica oleracea [1] ).
It is associated with cruciferous vegetables such as cabbage, broccoli, cauliflower, kale and Brussels sprouts.
There are many different types of carbon. Leaves can be green or purple and feature a smooth or curly form.
The most common type is called cabbage or kale Scot, the green curly leaves and a hard fibrous tissue has.
Here's how it looks:
A cup of raw cabbage (about 67 grams or 2.4 ounces) contains ( 1 ):
- Vitamin A: 206% of the recommended (beta-carotene), daily dose.
- Vitamin K: 684% of the recommended daily dose.
- Vitamin C: 134% of the recommended daily dose.
- Vitamin B6: 9% RDA.
- Manganese: 26% RDA.
- Calcium: 9% of the RDA.
- Copper: 10% of the RDA.
- Potassium: 9% of the RDA.
- Magnesium: 6% of the RDA.
- Then with a 3% or more of the RDA for Vitamin B1 (thiamine), vitamin B2 (riboflavin), Vitamin B3 (niacin), iron, and phosphorus.
Here, a total of 33 calories 6 grams of carbohydrates [2] (2 fibers [3] ) and 3 grams of protein [4] .
Coal contains very little fat, but a lot of the fatty acid called alpha-linolenic acid from the fat, omega-3 fatty acids.
Given the very low calorie, kale is one of the most nutrient dense foods in existence. Eat more cabbage is a good way to increase the total nutrient content of your diet significantly.
[5]
Conclusion: Kale is rich in nutrients and low in calories, making it one of the most nutrient rich foods on the planet the most.
2. Kale is loaded with powerful antioxidants such as quercetin and kaempferol
Kale, like other green leafy vegetables are rich in antioxidants.
These include beta-carotene, vitamin C and a variety of flavonoids and polyphenols ( 2 ).
Antioxidants [6] are substances that fight oxidative damage caused by free radicals in the body to help ( 3 ).
Oxidative damage is considered one of the most important factors of aging [7] and many diseases, including cancer ( 4 ).
But also many substances that contain antioxidants pass other important functions.
These include flavonoids quercetin [8] and kaempferol [9] , the (to be found in relatively large quantities in carbon 5 ).
These substances have been extensively studied in test tubes and in animal experiments. They have a strong cardioprotective pressure lowering, blood, anti-inflammatory, antiviral, anti-depressive and anti-cancer effect ... to name only a few ( 6 , 7 , 8 ).
Conclusion: A powerful antioxidant in green cabbage, including kaempferol and quercetin, which have many positive effects on health found.
3. It is an excellent source of vitamin C
Vitamin C [10] is an important nutrient.
It is a water-soluble antioxidant in many vital functions of the body cells.
For example, it is necessary to synthesize collagen [11] , the most abundant structural protein in the body.
Kale of vitamin C than most other vegetables that about 4.5 times more than spinach (containing much higher 9 ).
The truth is ... kale is actually one of the best sources of vitamin C in the world A cup of raw kale contains more vitamin C than an entire orange, [12] ( 10 ).
Conclusion: Kale is extremely rich in vitamin C, an antioxidant that plays several important roles in the body. A cup of raw cabbage actually contains more vitamin C than an orange.
4. Kale can help lower cholesterol, reduce the risk of heart disease
Cholesterol has many important functions in the body.
One of them is used to bile acids [13] help the substances that digest fat.
The liver converts cholesterol into bile acids, which are then released into the digestive system, when a fatty meal is eaten.
If all the fat has been absorbed and bile acids have served their purpose, they are absorbed into the bloodstream and used again.
Substances called bile acid sequestrants [14] can bind bile acids in the digestive system and help to reverse. This reduces the total amount of cholesterol in the body.
Guess what ... the carbon actually contains chelating bile acids, which can lower cholesterol ( 11 ). This should lead to a reduced risk of heart disease over time.
One study showed that daily consumption of cabbage juice for 12 weeks increased HDL ("good cholesterol") cholesterol by 27% and reduced LDL levels by 10%, while improving antioxidant status ( 12 ).
According to a study, kale steam increases the bile acid binding effect. Steamed cabbage is actually 43% stronger than cholestyramine [15] , a drug used to lower cholesterol works in this way ( 13 ).
Conclusion: The kale contains substances that bind acids and cholesterol in the body Gallen. Steamed herb is particularly effective.
5. Kale is one of the world's best sources of vitamin K
Vitamin K [16] is an important nutrient.
It is essential for blood clotting, and in fact "activate" some proteins, and give them the ability to bind calcium [17] .
The popular blood-thinning drug warfarin [18] actually works by blocking the function of this vitamin.
Kale is one of the best sources of vitamin K in the world, with a crude cup with almost 7 times the recommended daily dose.
The form of vitamin K in K1 carbon, which differs from vitamin K2 [19] . K2 is found in fermented soybean [20] and some foods of animal origin. Helps prevent heart disease and osteoporosis ( 14 ).
Conclusion: Vitamin K is an essential nutrient that is involved in blood clotting. One cup of cabbage contains 7 times the recommended daily dose of vitamin K.
6. There are many substances in the fight against cancer, Kale
Cancer [21] is a terrible disease that. by uncontrolled cell growth
Kale is actually with compounds which probably loaded a protective effect against cancer.
This includes sulforaphane [22] , a substance which has been shown that in the fight against cancer at the molecular level ( 15 , 16 , 17 , 18 ).
Also contains indole-3-carbinol [23] , another substance that is believed to help prevent cancer ( 19 ).
Studies have shown that cruciferous vegetables (including kale) can significantly reduce the risk of various cancers , although in humans is mixed ( 20 , 21 ).
[24]
Conclusion: Kale contains substances that have been shown to help in the fight against cancer in test tube and animal studies, but in humans is mixed.
7. Kale is very high in beta-carotene
Kale is often stated that it is rich in vitamin A [25] , but this is wrong.
In fact it is rich in beta-carotene [26] , an antioxidant that the body into vitamin A (converting 22 ).
For this reason, kale is an effective way (so your body to increase the levels of this important vitamin 23 ).
Conclusion: Kale is very high in beta carotene, an antioxidant that can convert into vitamin A the body
8. Kale is a good source of minerals, do not get the most enough
Kale is rich in minerals, some of which many people are deficient.
It is a good source of herbal calcium, a nutrient that is important for bone health, and plays a role in a variety of cell functions.
It is also a major reliable source of magnesium, a mineral that most people do not get enough. Eat plenty of magnesium can (be protective against type 2 diabetes and heart disease 24 ).
Kale also contains some potassium, a mineral that aids in maintenance of the electrical gradient cells. Adequate potassium intake was a reduction in blood pressure and a reduced risk of heart disease (associated 25 ).
One of the benefits of the kale plant more vegetables like spinach is that it is low in oxalates [27] absorbed, prevent certain substances in plants, minerals ( 26 ).
Conclusion: Many important minerals found in kale, some of which are not generally available in the modern diet. It comprises calcium, potassium and magnesium.
9. Kale is powerful nutrients that protect eyes rich in lutein and zeaxanthin
One of the most common effects of aging is deteriorating vision.
Fortunately, there are several nutrients in the diet that help to prevent this.
Two are found in large quantities in kale and other foods lutein and zeaxanthin main antioxidant carotenoids.
Numerous studies have shown that people who eat enough lutein and zeaxanthin a much lower risk of macular degeneration and cataracts, two common eye diseases ( 27 , 28 ).
Conclusion: Kale is rich in lutein and zeaxanthin, nutrients that have been linked to degeneration and cataracts significantly reduced risk macula.
10. Kale should be able to help you lose weight
Kale has several properties that it should simply weight loss foods [28] .
It is very low in calories [29] provides significant space ... but still, the help you should feel full.
Because of the low in calories and rich in water, kale has a low energy density.
Plenty of foods with low energy density has been shown to increase weight loss in many studies (facilitated 29 , 30 ).
Despite the small amount of calories, contains small amounts of protein and fiber. These are two of the most important nutrients in relation to weight loss [30] .
Although there are no studies directly examining the effects of carbon weight loss, it makes sense that it could be useful for dietary supplements for weight loss.
Conclusion: Kale is low in calories and low in protein and fiber. This means that the kale should be a simple weight loss foods.
Message Home
Fortunately ... add cabbage to your diet is relatively easy. You can easily use on salads or in recipes.
A popular snack is chips al [31] , where the rain of extra virgin olive oil [32] or the lawyer [33] of oil in your cabbage, add some salt [34] and then in an oven bake dry.
This absolutely delicious flavor and is a great, crisp and super healthy snack.
Many people also increase kale to smoothies in their nutritional value.
For more tips on how to incorporate cabbage into your diet, check out this video:
At the end of the day, kale is certainly one of the most nutritious and healthy foods [35] on the planet.
If you drastically increase the amount of nutrients that you want to take note of charging carbon.
REFERENCES
- ^ Brassica oleracea (en.wikipedia.org)
- ^ g carbohydrates (authoritynutrition.com)
- ^ fiber (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ dense in nutrients (authoritynutrition.com)
- ^ antioxidants (authoritynutrition.com)
- ^ Aging (en.wikipedia.org)
- ^ quercetin (en.wikipedia.org)
- ^ kaempferol (en.wikipedia.org)
- ^ vitamin C (authoritynutrition.com)
- ^ collagen (en.wikipedia.org)
- ^ orange (authoritynutrition.com)
- ^ bile acids (en.wikipedia.org)
- ^ bile acid sequestrants (en.wikipedia.org)
- ^ cholestyramine (en.wikipedia.org)
- ^ Vitamin K (en.wikipedia.org)
- ^ calcium (authoritynutrition.com)
- ^ warfarin (en.wikipedia.org)
- ^ Vitamin K2 (authoritynutrition.com)
- ^ soybean (authoritynutrition.com)
- ^ Cancer (en.wikipedia.org)
- ^ sulforaphane (en.wikipedia.org)
- ^ indole-3-carbinol (en.wikipedia.org)
- ^ various types of cancer (www.cancer.gov)
- ^ Vitamin A (en.wikipedia.org)
- ^ Beta-carotene (en.wikipedia.org)
- ^ oxalates (en.wikipedia.org)
- ^ friendly foods on weight loss (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ to lose weight (authoritynutrition.com)
- ^ kale chips (nomnompaleo.com)
- ^ Extra virgin olive oil (authoritynutrition.com)
- ^ lawyer (authoritynutrition.com)
- ^ salt (authoritynutrition.com)
- ^ Food (authoritynutrition.com)
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